F3 Knoxville

Tag: Erector

Setting Records

THE SCENE: Muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain Climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 Tempo Squats, 10 Windmill

THA-THANG:
Mosey to JUCOmanjaro.  We are going for a personal Q record today: 3 times up the mountain!  There are 4 pain stations beginning at the bottom along the way up the climb.  At each station, there are three exercises.  One exercise will be performed each time up the climb.  Do your best to run between each station.

  • 15 burpees, 15 Peter Parkers w/ merkin, 15 Mountain Climbers IC
  • 20 Merkins, 20 Diamond merkins, 20 Carolina dry docks
  • 30 Squats, 30 Lunges (total), 30 Jump squats
  • 15 Flutter kicks IC, 15 Freddie Mercury IC, 15 side crunches each side

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
13 today at JUCO
CIRCLE OF TRUST/BOM:
One of the most difficult things to do is parent.  It is a big responsibility and I struggle every day.  I am reminded of Proverbs 22:6 – “Train a child up in the way he should go, and even when he is old he will not depart from it.”  To be honest, I am scared that I am not training my children the way I should and I am fearful of where they will be one day because of the influence I had.  I encourage you to share your experience with others and encourage them to lead by example and truly consider how our lives impact those watching us.

ANNOUNCEMENTS:
VQ on Friday:  Commission!

The Super Kraken

THE SCENE: 73°F, Gloomy and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Walker x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Squawkers x36 IC 4-count
  • Merkins x12 OYO

THA-THANG:
Mosey to the ORHS Front Circle
Super Kraken (its a big loop):
Complete exercises at each cone and keep running around the ORHS Front Circle. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x36
  • Cone 2 – Shoulder Taps (4ct) x36
  • Cone 3 – Mountain Climber 4ct x36
  • Cone 4 – Squats x36
  • Cone 5 – Smurf Jacks x36
  • Cone 6 – Merkins x36
  • Cone 7 – Dry Docks x36
  • Cone 8 – Lunges x36 (18 each leg)

Mosey back to SP

MARY:

  • Flutter Kicks x36 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–> leg stretch–> leg stretch

COUNT-OFF & NAME-O-RAMA
Rocket, Chaco, Erector, Frenchie, Snaggletooth, Kickflip, Trolley, Archie (QIC)

CIRCLE OF TRUST/BOM:
As a parent it is important to:
“Trust in the Lord with all your heart, and do not lean on your own understanding.”
‭‭Proverbs‬ ‭3:5‬ ‭ESV‬‬
https://www.bible.com/59/pro.3.5.esv
God is in control of how your kids turn out. Be faithful and do what you think He is telling you to do. Trust in God for the outcome.

MOLESKIN
Recommendations from Frenchie for next year:

  • Give the PAX the option to skip 1 cone at their own choosing, but they still have to run the associated lap. It’s like a birthday present to the PAX 🙂
  • Make any 10 count rest a 36, or next year a 37 count

Hill time

THE SCENE: Iil muggy but I’m not going to complain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual baloney

SSH x 15

T merkin

T squat

Cherry Pickers

Arm circles

OYO 30 sec
THA-THANG:

Route 66 to Sophomore Hill…. There were only like 6 lights! Sorry guys!!

  • 5 burpees
  • 4 flamingos
  • 3 shoulder taps
  • 2 merkins
  • 1 Man Maker(?) Cant recall we only did one!

Drop bottom exercise and run to top of hill and back until list is complete

20 Hand release merkins

10 Squats

5 Turkish Get on ups each side

No dropping off list, after each set run to the top of the hill

MARY:
Got some help on the Co-Q Mary on the way back to the AO!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A side tangent was discussed in church last weekend. This was about how we need other people. Often we like to think we can handle everything ourselves, but in reality, we rely on others (Family, peers etc.) I have been blessed to have excellent mentors at work this year (and you all aren’t such a bad lot either) Do not be averse to trying to learn from other. Be willing to depend on other people. Chances are they know something you don’t.

MOLESKIN:

ANNOUNCEMENTS:

1776 Patriot Games

THE SCENE: 70 and a bit humid…a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 50 Overhead Claps
  • 50 High Knees
  • 50 Side Straddle Hops
  • 50 Moroccan Nightclubs
  • 50 LBCs
  • 50 Merkins
  • 1-Mile Mosey

THA-THANG:

  • 50 pullups on the rails
  • 50 squats
  • 50 step-ups on the benches
  • 50 Plank Jacks
  • 50 Dips
  • 50 Leg Scissors
  • 50 Shoulder Touches
  • 50 American Hammers
  • 50 Lunges
  • 50 Mountain Climbers
  • 100 Yard Bear Crawl
  • 76 Burpees (38 per partner)

MARY: 
Part of the Q
COUNT-OFF & NAME-O-RAMA

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster

CIRCLE OF TRUST/BOM:

There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”

MOLESKIN:

Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!
ANNOUNCEMENTS:

  • Farragut 4th of July parade tomorrow at 8:30
  • F3 Father Child Camp September 6-8

Tabata Tuesday @The Project

THE SCENE: muggy but not the rain we could have had – perfect for F3 workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherrypickers – SSH – Arm Circles – Tempo Squats – Tempo Merkins – Mosey over to Playground

THA-THANG:  (“A String of 3 Pearls…”)

3 sets of Playground Pull-ups (10) Alternating w/Parallel Bar Dips (10)

Mosey over to Outdoor Amphitheater for 3 Cycles of Tabatas (20s ON/10s OFF)

  • Cycle 1 – 8 sets of High Knees Running in Place
  • 30s Recover
  • Cycle 2 – 8 sets of Squats (or Lunges)
  • 30s Recover
  • Cycle 3 – 8 sets of BBS (or LBC)
  • 30s Recover

Move to Other Stage of Amphitheater for

11’s of Box Jump/Step Up on Stage + Bernie Up Hill to Platform for Burpees.

MARY:
NONE FOR TIME

COUNT-OFF & NAME-O-RAMA
Good job, Erector and Chaco. It would have lonely there without you guys…

CIRCLE OF TRUST/BOM:
MOLESKIN:
 ANNOUNCEMENTS: